11/21/23
Warm up
10 minutes mixed cardio
Endurance
IGOUGO
With a partner, complete for time
100 burpee box jumps 24/20
200 calorie bike
300 calorie row
Warm up
10 minutes mixed cardio
Endurance
IGOUGO
With a partner, complete for time
100 burpee box jumps 24/20
200 calorie bike
300 calorie row
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict